September 10, 2013 | Issue 469

A Bowl of Cancer Prevention

White Bean and Spinach Soup

The balance of beans, vegetables and pasta make this soup warm and satisfying without being over filling. Beans provide folate and fiber, essential for healthy digestion. Carrots are packed with the potent antioxidant, beta-carotene. Rich red tomatoes and bright green spinach provide more color, flavor and nutrients for a complete cancer-fighting dish.

Makes 6 servings.

Per 1? cup serving: 199 calories, 4 g total fat (<1 g saturated fat), 
32 g carbohydrate 10 g protein, 4 g dietary fiber, 85 mg sodium.

  • 1 Tbsp. extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 medium carrot, halved and thinly sliced
  • 1/2 medium onion, diced finely
  • 4½ cups low-sodium vegetable stock
  • 1 (14-oz) can no-salt added diced tomatoes (fresh may be substituted)
  • 1 (14-oz) can no-salt added cannellini beans (any white bean may be substituted)
  
  • 1/2 tsp. rosemary
  • 1 tsp. dried Italian seasoning
  • Dash freshly ground pepper
  • Dash red pepper flakes (optional)
  • 4 oz. small whole-wheat pasta shells
  • 4 cups baby spinach leaves
  • 4 tsp. shredded Parmesan cheese

Directions

  1. In a large skillet heat oil over medium-high heat. Sauté garlic, carrots, and onions until the carrots are soft, about 5 minutes.
  2. Add stock, tomatoes, beans, rosemary, Italian seasoning, and pepper to skillet. Bring to boil.
  3. Add shells and cook 14 minutes. If soup is too thick simply add a bit more stock.
  4. Stir in spinach and continue cooking until wilted.
  5. Serve in soup bowls and sprinkle Parmesan on top.